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Giving birth transforms a woman’s life in profound and often unexpected ways. The steady flow of breath in yoga helps to open a calm path amid all the changes and emotions that come with being a new mother. The physical changes must be accepted and women should not expect to get into their fit form as soon as they deliver the baby. However, doing certain yoga poses every day can help you lose weight after pregnancy and get in shape faster.
New moms know that exercise is a great way to condition their post-baby bodies but fitting in workout time is hard. Especially, when you’re spending night and day catering to the needs of your newly born baby. Yoga being the no equipment or gear form of workout is best for new moms.
To know more about the safety and effectiveness of these yoga poses, Health Shots spoke to Samiksha Shetty, a celebrity yoga expert and yoga trainer.
Shetty says, “These yoga poses are absolutely safe for new moms. Yoga can help women navigate through their body’s transition, whilst also enabling women to cope with the changes in life and postpartum depression. These poses should be done everyday to build a strong foundation to recover and heal.”
Here are 8 yoga poses to lose weight after pregnancy:
1. Vyaghra Swasa (Tiger breathing)
Commonly known as cat cow pose, this easy to do pose will help you to lose weight after pregnancy faster and effectively.
With synchronized slow breathing, this asana helps relieve the spine, back and neck muscle creating mobility in your spine and helps relax and ease the entire body.
Begin with your hands and knees on the floor. Keep your palms shoulder distance apart with your wrist right below your shoulders and keep your knees hip width apart. Start by keeping your spine in a neutral position. Inhale, roll your shoulder blades back, lifting your head up and arch your back.
Exhale, round your back pulling in the naval into the spine. Tuck your chin towards your chest. Continue this fluid movement and connect your breath to each movement. Repeat this for 10 breaths.
2. Adho Mukha Svanasana (Downward-Facing Dog)
“I’m sure you’ve heard of this one. It strengthens the arms and shoulders, lengthens the spine, calves, and hamstrings and energizes the entire body.” says Shetty.
Start on the floor by placing your hands and knees down. Straighten your legs by lifting your knees off the floor and push your heels down as far as they can go. Extend the spine by pushing away from the ground using your palms.
Stay here for 5 to 9 breaths.
3. Chaturanga (Knee push ups)
New moms can build your core strength while toning their arms with this strong pose.
Begin in the same position as the Vyaghra Swasa (tiger breathing /Cat and Cow poses) but with knees back a few inches on the mat and toes tucked. First Inhale, and then exhale while bending the elbows, keeping them tucked into your ribs, and slowly lower yourself closer to your baby. Inhale to press yourself back up. Repeat this movement 5-10 times.
4. Baddha Konasana (Bound angle pose/Butterfly Pose)
This yoga asana provides a beautiful stretch and releases any tension stored in the ankles, knees and hips and improves hip mobility. It also strengthens the inner thighs, groin, and the knees. It also helps give a good emotional release.
Variation-1 Begin by sitting on the floor with your legs stretched out straight in front of you and spine erect. Now, bring the soles of your feet together, bending both your knees out to the side. Place your feet in front of your pelvis, around a fist distance from your groin. Now, take deep breaths and press your thighs and knees down towards the floor providing gentle pressure. In a slow and controlled motion begin to flap both your legs from the hip like the wings of a butterfly for around 60 seconds and then release.
Variation-2 Once you come into position with your feet pressed together. Hold your feet with your hands and open your feet like a book towards the ceiling. Take a deep Inhale and on your exhale, bend forward bringing your chin or forehead towards the mat. Hold for 30 to 60 seconds and then on the next inhale come back up.
Variation-3 Supta Baddhakonasana (lying down on the floor with legs in the same position).
5.Goddess Pose (Wide squats)
This pose strengthens and stretches your hips, strengthens core muscles and increases circulation arounds the hips core and legs. All this helps to lose weight after pregnancy
Begin with feet about 3 to 4 feet apart with toes pointing outwards in the same direction as your knees. On your exhale bend your knees while sinking your hips down to the height of your knees. Try to keep your knees directly over ankles. Inhale and straighten legs.
6. Agnistambhasana (Fire Log Pose)
As the name suggests, this pose creates intense heat in and around the groin and pelvic region, subsequently diminishing any sciatic pain. This pose is particularly helpful not just for new mothers but for bikers, runners, and desk workers.
Sit on the floor with your knees bent and shins stacked with the right leg on top. Use your hand to position the right heel over the left knee. Keeping your hips squared to the front of the room, hinge at the hips and slowly walk your hands slightly forward extending the spine. Hold for 30 seconds and repeat on the other side.
7. Bhekasana (Frog pose)
This rather fun asana opens the hip joints which reduces stress on the knees. It also strengthens the lower back muscles, helps lose weight after pregnancy, aids digestion, and stimulates the organs in the abdominal cavity. All in all, a great stretch to do as often as possible.
Get down on all fours, with your palms on the floor and your knees on your mat. Slowly widen the knees as you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and foot in contact with the floor. Make sure to keep your ankles in line with your knees. Lower down to your forearms. Stay here for 30 seconds.
8. Savasana (Corpse Pose)
Lie down on your mat with your back on the floor. Place your baby on your stomach.
“Try to have your baby’s head rested near your heart. Release all the muscles in your body and try to relax as much as you can. Now focus on your breath. Some moms and babies get so relaxed in corpse pose; they even fall asleep!